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Ankles: 7-31

Equipment needed: 1. Mobility Ball, Foam Roller or Kettle Bell. 2. Padded Mat (optional). We are going to increase your ankle dorsiflexion today! Today we are working on the flexibility, mobility, and stability of your ankles.

We have a full routine dedicated to your ankles. Ankle dorsiflexion is problematic for a lot of people. Ankle dorsiflexion is the same motion you would make when you take your foot off of the gas pedal. This motion is very important when squatting, running, walking, lunging, performing cleans, and a lot of other movements in life and in the gym.

We are starting off with a muscle/fascia release for your calf muscles, specifically your gastrocnemius and soleus. You can use any of the tools listed above. Just follow along using the same technique in the video. We are then moving on to end-range stretch isometrics. Remember to stretch out your ankle as much as possible before contracting your muscles. We are finishing up with an ankle activation movement. Keep this one slow and controlled.

You guys are amazing! Your body loves you for the continued body maintenance your are providing it. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Hips & Wrists: 7-30

Equipment needed: 1. Foam Roller. If you don’t have a foam roller, you can substitute with a mobility ball 2. Box, bench, couch or wall. Something to put your back leg against for the active couch stretch. 3. Padded Mat. Today is a day that everyone needs for their hip flexors! Today we are working on the flexibility, mobility, and stability of your hip flexors and wrists.

We are starting of with a muscle/fascia release for your hip flexors. If you don’t have a foam roller, you can use a mobility ball. We are then moving on to couch stretch end-range isometrics. This is one of the best active stretches for your hip flexors. It can be challenging and uncomfortable, this is normal. With that said, if coming up to a full lunge is too difficult or challenging, leave your front knee down on the mat. Another key is to make sure that your abs stay engaged. Don’t allow your low back to arch and extend. We are finishing up with wrist extension end-range stretch isometrics. The key is to stretch out your wrists as much as possible before starting your activation. If you have any pain in the front of your wrist, don’t go as deep into the stretch.

Your hips love you! Let us know how your hips feel after todays routine. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

T-Spine & Shoulders: 7-29

Equipment needed: 1. Padded Mat (optional). Let’s get your spine moving like it should be moving! Today we are working on the flexibility, mobility, and stability of your t-spine aka your upper back and shoulders.

We are starting off with a movement to get every muscle in and around your spine moving well and activating properly. The key with this movement is to focus and put your “brain” in to each one of these small muscles that attach into your spine. We are then working on a movement to stretch out and activate your t-spine rotation. Your goal is to rotate as much as possible, while continually trying to push further. Try not to just “hang” out in this position, make it active. We are finishing up with one of our favorite movements for the shoulders, called reverse snow angels. Your goal with this one is to keep your arms and hands high, and keep your shoulders blade aka scapula muscles firing.

You are getting better everyday! Your body appreciate’s you spending the time to give it what it needs. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Flow: 7-28

Sundays are all about the Flows 🌊Equipment needed: 1. Padded mat. Today is a flow day! We are working primarily from a modified half kneeling position and are hitting just about every area of the body. We have some great single arm and leg work, and rotational movements in today’s routine. There is a rotational movement towards the end that can be challenging. If you find yourself losing your balance, keep your back knee down on the mat.

We have two flow days per week as part of the Movement Vault program. We ❤️ to hear from you guys and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. We try to respond to and repost all posts that we are tagged in. Get it guys! 🤙

Shoulders & Back: 7-27

Equipment needed: 1. Padded Mat (optional). Are you ready to feel amazing? Today we are working on the flexibility, mobility, and stability of your shoulders, back and core muscles.

We are starting off with an end-range stretch isometric technique for your lats and posterior rotator cuff muscles of your shoulder. The key is to reach across your body, and then slightly twist your body, letting your shoulder come down toward the mat. You want to stretch out your shoulder as much as possible before starting your activation. Next, we are moving on to a shoulder and low back activation movement. You want to try to lift the front of shoulder as high as possible off of the ground. We are finishing up with a very effective shoulder activation movement. Focus on keeping your arms and hands high and feeling all of the muscles in the back of your shoulder contract.

Take a pic or video of you doing today’s routine. We love to see it! Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Feet & Hips: 7-26

Equipment needed: 1. Mobility ball or lacrosse 2. Something to put your big toe up against such as the corner of a wall, piece of furniture, or box. 3. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your feet and hips.

We have a saying at Movement Vault, “Don’t skip feet day.” Your foot mobility is as important, if not more important than any other area of your body. We are starting off with a muscle/fascia release technique for your plantar fascia and the muscles on the bottom of your foot. Next, we are working on your big toe end-range stretch isometrics. The key is to stretch out your big toe as much as possible before contracting your muscles. Finally, we are finishing up with an end-range stretch technique for your inner thigh muscles aka your adductor muscles.

You body loves! Take a second to think about how much better you feel after today’s routine and how much better you feel since starting your Movement Vault practice. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Flow: 7-25

Flow days are just what your body needs 🌊Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about everything today. We are working from the z-sit position and a half-kneeling position and working on a lot of rotational movement today. Everyone needs more rotation in their life.

We have two flow days per week as part of the Movement Vault program. We love to hear from you guys and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Wrists, Shoulders & T-Spine: 7-24

Equipment needed: 1. Padded Mat. It’s a great day to move well! Today we are working on the flexibility, mobility, and stability of your wrists, t-spine aka your upper back, and shoulders.

We are starting off with a self active muscle/fascia release for your wrist, specifically your wrist flexor muscles. All you need is your hands for this one. We are then moving on to two different wrist stretch and activation movements. Next we have a t-spine activation movement. Focus on slowly lifting your chest off of the ground one millimeter at a time and then slowly lowering it back down. Finally we are finishing up with a shoulder activation movement that will get all of the muscles in the back of your shoulders firing. Try to keep your arms as high as possible for each position.

Do you have any suggestions? Hit us up on facebook or instagram. We also love the social media love. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Ankles & Hips: 7-23

Equipment needed: 1. PVC pipe, broom stick, or mobility ball or lacrosse ball. 2. Padded Mat. Welcome back guys! Today we are working on the flexibility, mobility, and stability of your ankles, and hips.

We are starting off with a muscle/fascia release technique for the front of your ankles/lower leg using a PVC pipe of mobility ball. The main muscle that we are targeting is your tibialis anterior. We are then moving on to single ankle end-range stretch isometrics to increase your ankle plantar flexion. With ankle plantar flexion, think pushing on the gas pedal. We are then finishing up with a hamstring stretch and activation movement.

You are now ready to take on the world and your workouts! We love the social media love. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Shoulders, T-Spine & Wrists: 7-22

Equipment needed: 1. Padded Mat (optional). It’s time to open up the front of your shoulders! Today we are working on the flexibility, mobility, and stability of the shoulders, t-spine aka your upper back and wrists.

We are starting off with an end-range stretch isometric technique for your pec muscles, which are the muscles located in the front of your shoulders/chest. Make sure you are as stretched out as possible, without pain, and then start to activate your muscles. Next we are working on a t-spine activation movement. Slowly lift one millimeter of your chest off of the mat at a time and then slowly lower back down. Finally, we are finishing up with a wrist full range of motion activation technique. Move your wrist in as big of a circle as possible, activating all of the muscles around your wrist.

Keep crushing it guys, your body loves you for it. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Flow: 7-21

Sundays are for Flow day 🔥Equipment needed: 1. Padded mat. Today is a flow day! Today’s flow routine is all about the 90/90 position. Which is a great position to focus in on the hips. but also other areas of the body as well. We are working on just about everything today. We have two flow days per week as part of the Movement Vault program. We love to hear from you guys and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Hips & Ankles: 7-20

Equipment needed: 1. Padded Mat (optional). We are getting your gluts and hip rotators firing today! We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with an end-range stretch rotation activation movement. The key with this one is to stretch out your hip as far out to the side as possible. Once here, rotate your hip in both directions. If you experience any pinching in your hip, decrease the amount that you flex your hip out to the side. We are then moving on to hip fire hydrant holds. Fight to lift your leg as high as possible. We are finishing up with a core and ankle movement to open up the front of your ankles. Think about kicking your back leg into the ground.

Keep up the awesome work guys! Everyday that you spend maintaining your body counts. Your performance in life and in the gym is undoubtedly improving. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!